Protein for Active Lifestyles: How Much is Enough?
Elite athletes aren't the only ones who need protein. If you run, hike, climb, swim, or play a sport, you need yours, too.
Your muscles are literally made of protein, and all forms of exercise put them under stress. Research shows that eating protein before and/or after a workout helps tired muscles recover and rebuild themselves, which is how they get stronger.
If you want to stay healthy and active, it’s important to make sure you’re eating enough protein. But how much is enough?
How do I figure out my protein baseline?
To calculate your protein baseline, just multiply your weight in pounds by 0.36.
For example, here’s the calculation for a 160-pound adult:
160 pounds x 0.36 grams protein per pound = 58 grams protein
This is the minimum amount of protein that a 160-pound person needs per day to keep their muscles working without exercise. In other words, that’s your starting point.
This is based on the Recommended Daily Allowance (RDA) for sedentary adults, which is 0.8 grams of protein per kilogram of body weight (g/kg), or 0.36 grams per pound (g/lb). Individual protein requirements depend on a variety of factors, but at least figuring out where to start is super easy. All you need is your weight and a calculator.
How much protein does an athlete need?
Athletes of all levels need to eat more than the minimum amount of protein. Unlike the RDA, though, there’s no single number to shoot for. It’s a range. According to current research, most athletes should aim for 1.2-2.0 grams of protein per kilogram of body weight, or about 0.5-0.9 grams per pound. (These ranges apply to adults and adolescents alike, so if your kids play competitive sports, take note.)
The numbers may look small, but they make a big difference. If the same 160-pound person from earlier started working out regularly, they’d need between 80 and 144 grams of protein at either end of the range.
That’s a pretty wide spread, so how do you know where you fall?
The short answer is that it depends on your goals.
| Activity Level | Weight (pounds) | Protein Per Pound (grams) | Total Protein (grams) |
|---|---|---|---|
| Jogger | 160 | 0.5 | 80 |
| Serious weightlifter | 160 | 0.9 | 144 |
How much food do I need to eat to get the protein I need?l
First, studies suggest that protein-rich whole food sources build muscle just as well as protein supplements, but offer additional dietary benefits in the form of vitamins, minerals, and unsaturated fats. You probably already know which of your favorite foods are high in protein, but depending on your dietary preferences and needs, you may be shocked to learn just how much you’ll need to eat.
Let’s take the same 160-pound person for example. If they, for some reason, decided to get all their protein from a single source, here’s how much they’d need to eat to make that happen:
Ways to get 80 grams of protein:
- 2 boneless, skinless chicken breasts, OR
- 4.5 cups of cooked lentils, OR
- 4-5 servings (28-32 ounces) of low- or nonfat Greek yogurt, OR
- 2 pounds of firm or extra-firm tofu, OR
- 13 large eggs, OR
- 4 cans of Chunk White Albacore Tuna in Water
Ways to get 144 grams of protein:
- 3.5 boneless, skinless chicken breasts, OR
- 8 cups of cooked lentils, OR
- 7-8 servings (49-56 ounces) of low- or nonfat Greek yogurt, OR
- 4 pounds of firm or extra-firm tofu, OR
- 23 large eggs, OR
- 7 cans of Chunk White Albacore Tuna in Water
This is not to say that you need to eat 7 cans of tuna or 2 quarts of lentils every day—variety is key! The goal is to know how much protein you get per serving of your favorite foods, so you can mix and match to suit your needs.
Here are some daily meal plans to cover the protein part of your diet if you’re that 160-pound jogger we described earlier.
| Ingredients | Protein Contribution |
|---|---|
| Plan 1 | |
| 1 boneless, skinless chicken breast (1/2 portion) | 20 grams |
| 1.5 cups cooked lentils | 26 grams |
| 8 ounces of Greek yogurt | 18 grams |
| Plan 2 | |
| 4 large eggs | 24 grams |
| 1 can of albacore tuna | 20 grams |
| 1 pound of tofu | 36 grams |
| Plan 3 | |
| 2 ounces Greek yogurt | 6 grams |
| 2.5 large eggs | 15 grams |
| 1 cup of cooked lentils | 18 grams |
| 0.5 can of albacore tuna | 10 grams |
What are the benefits of seafood in a protein-rich diet?
Getting your protein from fish like tuna or salmon is a fantastic option, especially if you’re watching your saturated fat intake. Not only are these foods lower in saturated fat—and higher in omega-3 fatty acids—than other animal proteins, they’re also delicious and versatile enough for any meal plan.
Increasing your protein intake does take some getting used to, especially if you’ve never thought about it much. Eating a variety of protein-rich foods from both plant and animal sources gives your muscles everything they need to recover from tough workouts and hard games—so you can do it all again tomorrow.
Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153
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